The ketogenic diet is one of the most trending diets around the world. Millions of people share their incredible weight loss stories on social media, making the keto diet extremely appealing. Unfortunately, the internet is getting packed with the keto diet misconceptions that lead to dirty dieting and average (or even negative) weight loss results. In this article, we debunk the most common keto diet myths found online. Read on to learn how to stay on the right keto track!
Keto lets you eat as much bacon and butter as you wish.
FALSE. While the keto diet has to be rich in fats, your daily meals shouldn’t consist of saturated fats only. Consider moderating bacon, cheese, butter or sausages and fill your diet with healthy fats instead (i.e., olive oil, salmon, avocados, etc.)
It’s OK to go on and off keto.
FALSE. This one seems like a no-brainer, but somehow many people believe it’s OK to go a few days or weeks on the keto diet and then eat carbs the next week. This approach is absolutely ineffective and leads to fast weight gain in a few days. Follow the keto diet continuously to get its maximum benefits.
There are various versions of the keto diet.
TRUE. The standard ketogenic diet (SKD), which typically consists of 75% fat, 20% protein, and only 5% carbs, is the common version that is recommended for most people. The few other keto diet types, like the cyclical ketogenic diet (CKD) and targeted ketogenic diet (TKD), are more advanced and only used by athletes or bodybuilders.
Your body enters ketoacidosis when you start the keto diet.
FALSE. It’s actually ketosis that you enter on the keto diet. This is an important distinction because ketosis isn’t the same thing as diabetic ketoacidosis, a potentially life-threatening complication of diabetes that happens when your body does not get enough insulin with rising ketone levels.
A keto diet is very high in protein.
FALSE. You need to eat protein carefully! That’s what distinguishes the keto diet from the Atkins diet – keto limits protein to about 20 percent of your daily calories, while there is no cap on Atkins.
You can’t eat fruits or vegetables on keto because they are high in carbs.
FALSE. You need fiber even on keto! You can get it from non-starchy veggies like zucchini, cucumbers, cauliflower, peppers, etc. Fiber slows the absorption of glucose and therefore decreases the GI (glycemic index) of a meal. Fiber also helps to keep our bowel action regular and relieves constipation.
The keto diet is unhealthy and can clog arteries.
FALSE. Numerous studies are indicating that a ketogenic diet may provide many health benefits, especially with metabolic, neurological, or insulin-related diseases. Did you know that this diet originated as a tool for treating neurological diseases such as epilepsy?
Keto diet doesn’t include desserts.
FALSE. Following the keto diet doesn’t mean you have to stop eating pies, cakes, or cookies. You just need to make a keto-friendly version of them! We would recommend visiting KetoCycle.Diet to get over 500+ delicious extra low-carb recipes that include a whole variety of Keto desserts as well. From peanut butter cookies to coconut ice cream or chocolate pie. Try any of them and you’ll see that it’s possible to have a sweet tooth and follow the keto diet.